Staying injury-free throughout the sports season requires a proper stretching program.
Here are some stretching exercises that doctors from the American Academy of Orthopaedic
Surgeons believe to be a good general set of flexibility exercises for young athletes.

Flexibility is a key component to preventing injury. Stretching before athletic activity
helps prepare the muscles for exercise. Stretching after exercise has proven to be
even more important for preventing injury. For maximum benefit, young athletes should
stretch each of the major lower body muscle groups before and after sporting activity.
The exercises below provide options for stretching those large muscle groups.

Directions

Be sure to warm up before doing any of these stretches. Good examples of warm up activities
are slowly running in place or walking briskly for a few minutes.

Athletes must do the exercises carefully, speed is not important. Never bounce a stretch.
Bouncing can cause muscle strains and other injuries.

Because stretching may aggravate an existing injury, injured athletes should consult
an athletic trainer or physical therapist about an appropriate flexibility program.

AAOS does not endorse any treatments, procedures, products, or physicians referenced
herein. This information is provided as an educational service and is not intended
to serve as medical advice. Anyone seeking specific orthopaedic advice or assistance
should consult his or her orthopaedic surgeon, or locate one in your area through
the AAOS "Find an Orthopaedist" program on this website.